Latest / The Unsexy Businessmen / Ep. 15 - Unsexy Coaching Check-in 14: DEXA Scan Down By The River
Transcript
- Alex: Welcome to another edition of the Unsexy Podcast, where we're talking about the unsexy side of everything. Today is episode fifteen, check in fourteen. And before I kick it over to Erin, DEXA scan results fresh off the press from three days ago. Where do we want to go? Aaron: Dun dun dun well what is the what does the cover look like on yours? Alex: Can guys hear that? That's the paper. That's the paper. Aaron: okay, it's pretty similar to the to mine. Alex: It has like the three three c category points that we have right there. Aaron: well, hell. I mean, let's get through this really fast so we can go over your DEXA scan results. how much do you weigh? Alex: So should I use the DEXA because I weigh I was kinda close to this amount the day that I did do my DEXA scan, but I'm not at that anymore. Aaron: What i my Dex was always higher. What was yours? Alex: Yeah, so one today I weighed in at one sixty six and my DEXA has me at one sixty nine point five. Aaron: 'Cause it's usually did you go and like drink any water at all before you went and got your DEXA scan? Yeah. I mean that's that's to say every time I go in and like I weigh a little bit more, I'm like, I guess 'cause I did drink water before it came in, which Alex: Well, it's drinking water and like I have had by this it was like at nine AM. I've already had like my one thousand calorie meal for the morning and water. Aaron: Yeah. Yeah. okay. So you got both. Alex: So I'm like not fasted at all. I don't know if I'm supposed to go fasted, but here we are. Aaron: you're what the b from everything I've read, the best way to do it is whatever you do the first time, do it the same Alex: The same thing. Aaron: thing every single time. I made a huge mistake and I did not do that and it really threw off my last results. how man Alex: Yeah, I honestly don't remember my first two times. Aaron: It doesn't have it on there? like what you Alex: If I was faster or not? Aaron: just like what you did before? gotcha. I think the the the information on it. how many workouts did you get? Alex: Four. Aaron: Four. Macros days adhered to Alex: Probably four. Aaron: four average steps fifty five thousand. Alex: I'm just gonna I'm just gonna say because I know it's around the same thing as like it's I'm pretty locked in on that now. It's probably like sixteen to seventeen thousand. Aaron: Okay. We'll do sixteen five. Split the difference. what are we on the fourteenth? I think it's actually the thirteenth. No, it is the fourteenth. Well, let's talk about all right, you got your DEXA scan. Are there any wins and achievements from the DEXA scan? Please say yes. Alex: yeah, so my steps was accurate. little disappointing. Little disappointing. Aaron: Mm-hmm. Alex: But some wins. Wait, do you want to do it from the DEXA scan? My win this week was actually li 90 pound dumbbells. I was doing Romanian let's not get too excited. I was doing Romanian God, I hate Aaron: Deadlips. Alex: those two. Yeah, Romanian deadlifts, because you have the Bulgarian Romanian, yeah, Romanian. Aaron: Uh-huh. Yeah. Alex: and I was able to sit there holding those for about five to seven seconds as three men were huddled around the dumbbell station just talking to each other. Aaron: Yeah. Alex: To which to which Mike, the guy that I like, is like, hey, sorry, man. I'm like, yeah, is this a country club or a gym? They went, Aaron: Mm. Alex: He's like, she laughs like Dr. Hibbert from The Simpsons. It's like pretty funny. people do laugh like that. and he moved out of the way. And anyways, I was not in a very good mood at the gym today, but that was the win. I was just like, my gosh. And like I think I'm gonna have to we'll see. eventually like level up to a new gym because they're or start doing it Aaron: Is that the max? Alex: they have a hundred pounds and I was like I could do the Romanians I can do a hundred I I'm very confident I could do a hundreds. and the I think we've talked about this before I'm up to seventy five on bench and so I'm just like okay Aaron: in Clem Benchpress? Alex: I was like obviously it's gonna take me a while to get to a hundred there. Like I know that but my rec centers yeah Aaron: But you wanna ha y but it's like one of those things you're like, I don't wanna be like that close to the the max Alex: a and just more equipment. So I've I I've been looking around. Like there's not great options for like where I'm located that are within like a good driving distance. But we'll we'll figure it out when we get there. Aaron: That's crazy, really? Like there isn't like a EOS or a VASA. Is that the one that's all the gotcha. gotcha. Alex: There's a Vasa, like there's a Vasa, but it's even at the time that I go, five AM, it's no it's it's much closer to me. It's in Saratoga Springs and it's just brutally packed at five AM. So I don't know if it would even solve my problem. Aaron: Yeah, probably. Alex: But we'll see. We'll see. I I have a year of that membership and if I start getting closer and closer to those hundreds, I'll maybe I'll make the change sooner. Aaron: Yeah. any other wins and achievements? Is that the main one? Alex: Mainly that. Aaron: struggles and obstacles. Let's get into this. Alex: So str honestly, gym-wise, I think that we have to make some changes to how we how we do this. I wanna add, did you drink alcohol to our questions? And Aaron: Okay. Alex: I'm cutting it out one hundred percent. I was doing math or using AI and doing math. The estimate is that I missed out on about a pound and a half of muscle based on my drinking habits. I added Aaron: Interesting. Alex: three and a half three point seven pounds in the last ninety days, which is very good. I'm not I'm not upset about that. But for someone who's just starting to get into it, they're like, yeah, you should be able to do like one to two pounds a month. I'm like, so six is like the max end of that. And I was about halfway there. And so that's the first thing that the first thing that came to mind from there is just like, all right, cool. Now we have a baseline of drinking with and staying within your macros. Because like the thing is like you must have been you taking a lot of protein if you were able to get the like able to get that much muscle mass. So like I was. And so now we'll have a 30 day comparison or sorry, a 90 day comparison when I do this again in January. Aaron: And just no no alcohol at all. Yeah. Alex: on zero on zero alcohol. So like we can have a anecdotal study done by me that says this is the amount of muscle that 'cause just based on how I'm moving right now, I th I think there's a lot of room for getting more muscle. Aaron: That's actually really fascinating to s to find out. Alex: And so I r my goal is like to get to like that five five pound number. Aaron: Yeah. Yeah. Yeah. That is a fascinating. That'll be a fascinating little study that we can do. Look at us, scientists. Alex: Yeah, scientists, yeah. Sometimes I wear a plasterville hat, sometimes I wear a scientist hat. Today we're doing the scientist hat. Like what I was really surprised by and it's probably because of how much food I'm eating too, like no fat loss. But we weren't we weren't cutting, yeah. Aaron: Yeah. I mean you you're bulking. Yes, exactly. I was not expecting any sort of fat loss at all until you start cutting, which what are we in? October? I mean it really depends, dude, on what you want. So we're two more months. So just just continue to all right, then Alex: I want more muscle. Aaron: you continue to bulk. Yeah. I mean that's that's all it is. I would just continue to bulk then. Alex: 'Cause like I I and I'll do this in whenever I have my next I've I've haven't done it the last two weeks. One weekend I was in Vegas. This weekend I was mad about the DEXA scan, but I'll get back to doing it. I when I do like my next one, like I don't hate the aesthetic. So the interesting thing there is 'cause I see people who do the I weigh the exact same amount and here's like the different body percentage numbers for each version of me weighing the exact same amount. And I don't like hate I don't hate the way that I look. I'm just like, okay, this like this is y going in a really good direction. So if I just Aaron: Yeah. Yes. Alex: keep packing on muscle, it's probably gonna continue to look cool. Aaron: Well, and not only that, but like I think we talked about this in in one of our other episodes. I know we talked about it with Lloyd. Like it's just it does take a long it takes a long fucking time to put muscle on. Like unless you're unless you're taking a bunch of gear and you have like the best genetics ever. It just that's just what it is. Like when we were talking to Lloyd about it, and I think that's what I think you had mentioned that when I was like, Yeah, it takes forever to build my l did my legs big. And it's gonna be like three or four years, and Lloyd's like, Yep, that's yeah, to three or four hard Hard training years you could probably grow your legs closer to where you want to look like. And you I think you were like, What the fuck? Alex: Yeah. Aaron: Three more years. which when I like kind of realized that too, I like, my god, this is a really long game. What do I really want? Do I wanna have that much bigger legs? Alex: Yeah. Giant legs? Right. Aaron: Or I mean, in all honesty, the the main thing was for like the competition, right? Was to try and get like I need to build my legs out and my chest and stuff but after June I mean I'll probably just get I mean I probably won't change that much about how I lift. I I like I like how I lift. maybe dial it back a little bit especially my shoulder which is still no bueno but yeah. Right. Alex: You mean after the competition, right? Yeah. Aaron: Yeah after the competition. so we'll see we'll see what Alex: That's Aaron: happens. Alex: I mean, but the good news is if there's one thing I can speak to I was taking protein I've been pretty good nutrition-wise since Aaron: Mm-hmm. Alex: April, I would say. and that's when I did my first exascan. From April to June, so about a two and a half months versus three months, I gained 1.7 pounds of muscle. So just Aaron: Mm-hmm. Alex: the difference between an at-home gym versus having the amount of resistance that you actually need. Huge difference going to a gym. I mean, obviously this is this is just Alex, but if I were if I were a betting man, if you if most people had like the gym setup I had, you're going to be putting on about the same amount of muscle, a very small amount. And then you're gonna max out at fifty-two and a half pounds, because that's the Aaron: What Alex: what I have. Aaron: what was the time frame that you had for for gaining that one point seven pounds of muscle? Alex: That was ju April tenth to June twenty sixth, so a month two months and a half. Aaron: that's actually incredibly good. It's actually really good. Like 1.7 pounds in what do you say, two and a half months? It's called three No. Alex: Well, I'm just comparing it to like the last three months that we're at. Aaron: Yeah, yeah, yeah, yeah. Like if I could put on five to seven pounds in a year of muscle, I would be ecstatic. Ecstatic. And so it's just Alex: But I'm also but I'm also at like the the newbie stage where it's like Aaron: Yeah. Alex: you you ca you're like it's just so everyone knows, like there it's much easier to pack on muscle when you didn't have any before. Aaron: When you v and when you very first start working out because your body is not used to that stimulus at all and reacts very well as far as like building new muscle. Yeah, no, you're right. but yeah, I think that's that's great, man. I think it's really good. Let's see any other stories? Alex: but no, this is just highly motivating, I'll tell you that much. So f this is Aaron: Yes. Alex: why you have to not just record data into your phone, but to go and get other data from th s other sources. Because when I saw this, I was like, I don't know what I was expecting because once again I'm bulking, so I shouldn't expect my body fat. My p body percent fat percent did go down point three percent, but I'm still like, it should be less than that because I should have put on much more muscle than I had previously. Aaron: Yes. Alex: so this has been highly, highly motivating to Aaron: It's super motivating. Yes. Alex: just get get back at it. And honestly, I've been we'll probably do a podcast on this at some point. I was reading I'm in this Facebook group called Locked In, which apparently Aaron: Mm-hmm. Alex: now I'm just there to eat popcorn and the comments Aaron: just through the covets? Alex: and just see like what people are doing because it's hundreds of thousands of people and a bunch of people who have no idea what they're talking about and a bunch of Aaron: Yes. Alex: people who I know are just going to die from obesity because they're at like the their their last their last hope was like maybe I'll just ask this Facebook group these questions. And Aaron: That'll solve my problems. Alex: and it and it's like crazy. Like th there there are just crazy Aaron: Yeah. yeah. Alex: stories in there. A and one of them was this dude's like, Man, I just like soda so much. I just don't know if I can give it up and and I and the and someone's like, Well, how many sodas are you having today? He's like, I drink about six to eight. I'm just like, holy crap, six to eight sodas a day. So whatever you start doing math, tons and tons of sugar. So he's maxing out Aaron: Yes, yes. Alex: his carbs really, really fast. And like, and someone you're not allowed to like make fun of people in here. I just want to be like, you're not locked in. You're not a person who is going to commit and be disciplined to like doing these things. So the big win from like the last three months for me is like I've locked, I would say one and a half to two things in. eating. I feel there there were some times where like I binged here and there, but nothing nothing obscene or out of control. Aaron: Sure. Out of control. Yeah. Alex: And I've now I've gotten over 75 training days at my gym in the last in the last 90 I guess not 90 days, three months. So I feel like that has also like locked in. Like Monday I did not want to go to the gym at all again and I still just rolled out. Got there, happy I went. Tuesday, great. And then I need to get a little bit better at the sleeping. And I think removing the alcohol portion of that's going to help substantially because my sleep when I don't drink is phenomenal. and so I don't know where I was going with this from what we're talking about right now. so Aaron: Well you're Alex: like getting in that discipline thing is like that's the lasso like discipline key, because Aaron: Yes. Alex: you just start to get used to it's also weird. I'm coming up on like a year of trying to eat healthier from weighing 173 pounds, having a lot more body fat, et cetera. And it's been in stages where it's just like, all right, I'm just gonna like start working out again. Okay, now I'm gonna really start tracking like the food I'm eating. All right, now I'm gonna start going to the gym and work on muscle. All right, now and it's a a reminder for everyone out there, you don't have to and pr it's probably a better to do it this way than Aaron: Yes. Yes. Alex: to just try to do cold turkey everything all at once. Because Aaron: It's too overwhelming. It's too overwhelming. Alex: Because I I I now just have like, okay, cool. I've built in this habit. Now I've built in this habit. Now I built in this habit. And just keep adding them over about a ninety-day period and it's been fantastic. Aaron: That's such a great point. Like it really is. Like I think way too many people try and do everything at once and then fail altogether, as opposed to just, yeah, just little by little. That's that's the way to do it. I'm kind of thinking if that's how I kind of did it as well. I mean, I was going to the gym pretty consistently for a while. I just didn't track anything or whatever. And then I I don't I still it's weird because I would do the yo yo dieting for so long and then finally just it just clicked. And then I don't know what it was. I'd have just but it is the little steps. It's exactly what you said. Like I started I started tracking my food better. And then I started tracking my workouts. And then but yeah, it wasn't all at the same time. It's it's so much easier just to take those little tiny steps. Yeah, that's great point, man. And I Alex: Yeah. Aaron: think becoming a a member of Locked In is probably what made the biggest difference for Alex. So make sure you go join that. Alex: Yeah, not really, but also yes in a way. Because like like literally reading some of these stories is just like I said, we should read some of them. Like just it just pisses me off. And Aaron: That would be pretty. Alex: just like, get out the get get out of here. Like one of the rules is no offense to anyone who is on these. But so many people just come in and the very first thing is like, so what's the best shot? I was like, I have Aaron: yeah. Alex: a I have bad news for you. This isn't the place for you. But now like they have this rule where it's like, there are so there's multiple ways to get locked in. Like, no, there's not like yes, there are. There are multiple ways to get locked in. But really what this is is about changing habits. Aaron: Yes. Alex: This isn't them proactively choosing to change habits. Time and place for GLP ones, yada yada yada. But the number of people are like, so what shot is the best for for everyone? And then like you'll see the people who come in, there's like, well, really what should that what you should be doing is trying to work on your your nutrition, maybe get some steps in, start walking a little bit. Like, I'm really just looking and I'm those are the people I love. Like there's few and far between these people. I'm like, why is nobody liking this comment? Like this is Aaron: Yes. Like good advice. Yes. Alex: the right comment to like. so it's been highly motivating and it to anybody who's listening, don't go and join those types of support groups. Like they are going to they're too positive, as bad as that sounds, where they're just Aaron: It's like an echo chamber. Alex: like, hey, we'll just it like it like it enables you to like do horrible things for your for Aaron: Yes. Alex: your long-term well-being. In the short term, I'm sure a lot of the stuff will work, but Anyways, I could go o maybe I should probably get out of that. Probably just jacks my cortisol up like crazy every time that I've been there. It just pi just pisses me off so much. Aaron: Your blood pressure just goes through the roof. Alex: His ows there. Aaron: You know what? And that's the the only time I would drink is after being on watching those. Alex: D is there is there like a way is there a way like if I so could I have like a cheat day every day as long as I stay within my within my deficit? Aaron: Macros. Alex: Yes, like technically you would lose weight if you were eating thirteen hundred calories a day, but you're gonna go through that really, really fat. Like someone comments this, the positive, the good comment, Aaron: Yes. Yeah. Alex: like like it's it's gonna be tough to like maintain that for a long period of time because you're not curbing some of the dopamine addiction that you're getting from like type type of food. Like, well, but am I really? And then someone's like, You asked the question she answered and gave a really good answer. Shut get the hell out of here, and then I Aaron: It's also do whatever the fuck you want. Like everyone's just looking for validation for their stupid ideas. Is that all it is? Yeah. Yes. Alex: Right, like hey, yeah, like like so if if I kill s if I cut off my leg, does that count as losing weight or not losing weight? Aaron: I have lost technically lost weight, correct? Yeah. Alex: Just wait. I th every now and then I want to like throw that in there, see if it gets past the mods because some of the stuff they're letting through. Not great. Aaron: Ha ha ha. Alex: Aye aye, man. F F all. Aaron: Screw it. Yeah, that isn't. Alex: Yeah. That's everything everything that I got. thanks everybody for l thanks everybody for listening. Aaron: On that note. Alex: I d I don't know, like maybe like maybe it was a good thing. Like because like you're saying like, it sounds like it's a really good thing that you're in that locked in group. I honestly probably it probably is like a good thing 'cause I'm just like, okay, I don't wanna be that person. Aaron: Well it's it probably well, it's like good. Yes, exactly. Like I haven't screwed up that bad. Okay, okay, I'm good. Yes. Yeah. Alex: Not really, it's like I'm not like yes and I'm not that big of an idiot. Just like, my god, like Aaron: Right. Alex: this is why I'm kind of surprised. Like I I think what you n what what is good about coaching is it gets you onto the straight and narrow. And then I think Like with anything, like you obviously, if you're training for a competition or something like that, you should probably always have someone that you are working with to get there. But eventually, it's almost like a good psychologist where it's like, you should start seeing me less and less and less and less. And hopefully eventually, Aaron: Yes. Alex: because you're healed, you never have to see me again. And so I see all these people going to the internet. It's just like what you need is an individual person talking to you and making sure that you are staying on the straight and narrow for a long period of time. So you have like that sustained growth. Yeah. Locked in. Aaron: Yeah, until you've locked in those habits. Yes. Yeah, I agree. I totally agree. we should start a youth YouTube page. Alex: right. Dude, pardon me. Sorry. The su separate subject that Alex just wants to rant about. And like the moderator of that thing, like sells courses. Like sells like a health and fitness Aaron: Course. Alex: course. I'm just like, no one else can sell it, but you can. Like, yeah, I started the group. I'm like, okay, fair enough. Good for you, good for you, you pizza. Anyways. Well, thanks everyone for listening. Aaron: Yeah. Alex: go be unsexy, and we will talk with you all next week.